Ragnarok

 In Crossfit

CrossFit Cirencester – CrossFit

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General Warm Up (No Measure)

10-15 reps

Wrist Circles

Elbow Circles

Shoulder Circles

Shoulder Taps

Shakiera

Shoulder Taps & Lat Flex

Dynamic Hug

Sgt Slaughter Arms

Torso Rotation

Hip Circles

Ankle Circles

Iron Cross

Scorpion

Monkey Pose

Spider

Russian Baby Makers

Cossaks

Leg Swings
Before class

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Metcon (Time)

For time, as a 2-person team:

42 Thrusters 60/40

21 Ring Muscle-ups

36 Squat Snatch 60/40

18 Ring Muscle-ups

30 Thrusters

15 Ring Muscle-ups

24 Squat Snatch

12 Ring Muscle-ups

18 Thrusters

9 Ring Muscle-ups

12 Squat Snatch

6 Ring Muscle-ups

6 Thrusters

3 Ring Muscle-ups

*Divide the reps as desired, but all 42 thrusters must be completed 1st, then the 21 MU’s, then the 36 snatch, etc

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